By
Medical Care Review | Wednesday,
January 08,
2025
FREMONT, CA: Hypertension, commonly known as high blood pressure, significantly increases the risk of heart disease and stroke, often without any noticeable symptoms. Ideally, blood pressure should be below 120/80 mm Hg. Readings at or above 130/80 mm Hg indicate high blood pressure, while values between 120 and 129 over less than 80 mm Hg suggest elevated blood pressure. To prevent the progression of hypertension, certain lifestyle modifications are recommended.
Dietary Adjustments
Reducing the intake of sugar and processed carbohydrates is an effective strategy to lower blood pressure. A 2020 study found that following low-carb and low-fat diets for six months resulted in a reduction of approximately 5 mm Hg in diastolic blood pressure and 3 mm Hg in systolic blood pressure among obese or overweight individuals.
Regular Exercise
Both aerobic and resistance exercises play a crucial role in managing blood pressure. Exercise sessions can lower blood pressure for up to 24 hours post-activity. Regular physical activity strengthens the heart, reducing the effort required to pump blood, thus lowering blood pressure and reducing arterial strain. The Centers for Disease Control and Prevention (CDC) recommends at least 2.5 hours of moderate-intensity exercise per week for adults and one hour per day for children and teenagers.
Salt Reduction and Potassium Increase
Reducing salt intake and increasing potassium consumption can also help manage blood pressure. High salt intake is associated with increased blood pressure, potentially due to blood vessel inflammation and water retention. Foods rich in potassium, such as yogurt, milk, kidney beans, lentils, potatoes, tomatoes, and spinach, can be beneficial.
Smoking Cessation
Smoking negatively impacts overall health and contributes to elevated blood pressure. The chemicals in tobacco can irritate and damage blood vessel walls, leading to hardened arteries and increased blood pressure. Studies have shown that in areas with smoke-free regulations, individuals had lower blood pressure compared to those in regions without such policies.
By adopting these lifestyle changes, individuals can effectively manage and reduce their blood pressure, thereby lowering the risk of heart disease and stroke.
